We get it. You know you "should" do strength & core work to support your running ... but where does the time go?! 🏃‍♀️⏱🏃‍♂️

Our goal is to make it a no-brainer. 

Follow along with our time-efficient, high quality, online workouts. You'll get weeks of focused, goal-oriented, complimentary strength and stability routines to prepare you to run healthy, fast, and injury-free! 

✅Specific themes that truly help support your running strength and form. Each of the weekly workouts will have a clear, biomechanically-sound goal for how the moves support your running. No more wasting time with exercises that don't translate to your primary goal: running strong & injury-free!

✅Time-Efficient. Though we recommend you do these workouts 2-3 times a week, we actually help you make that a reality.  The full workout will take 35-45 minutes, but each week also includes a "quick version" (12-15 minutes) for days or weeks where your time is crunched. No excuses!

✅Minimal Equipment. To maximize ease of use, these workouts are designed with minimal equipment needs. However, there are still some basic things you'll want to have on hand: Tubing with handles; Step; Dumbbells / Medicine Ball or some hand holdable weight; Slick surface you can slide on.


This program is part of a bundle

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Program curriculum

  • 1

    Welcome to Running Skills & Strength III!

    • Welcome

    • Orientation: tips for navigation

    • Orientation: more tips for navigation

    • We're here for you!
  • 2

    Workout 1: Preparing the Body for Impact

    • Welcome to Workout One!

    • Workout 1: Preparing the Body for Impact

    • Workout 1: Workout Overview

    • 1. Double Leg Hop onto Step, soft, quiet landing

    • 2. Lateral Slide Squat - Up&Out, Down&In

    • 3. Knee on Ball Hip Flexion, Two Legs

    • 4. Overhead Cable Pull

    • 5. Walking with Weight Overhead

    • 6. Step and Balance on Rocker Board

    • 7. Wall Plyo Push Off

    • 8. Long Arm Squat with Band / Tubing

    • 9. Leg Lift Wide "8's"

    • You've completed the circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 3

    Week 1: Quick Version

    • Week 1: Quick Version
  • 4

    Workout 1 B: Preparing the Body for Landing

    • Welcome to Workout One!

    • Workout 1B: Preparing the Body for Impact

    • Workout 1 B: Workout Overview

    • How to use 🎥 Livestream workout recordings

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 1. Double Leg Hop onto Step, soft, quiet landing

    • 2. Lateral Slide Squat - Up&Out, Down&In

    • 3. Knee on Ball Hip Flexion, Two Legs

    • 4. Overhead Cable Pull

    • 5. Walking with Weight Overhead

    • 7. Wall Plyo Push Off

    • 8. Long Arm Squat with Band / Tubing

    • 9. Leg Lift Wide "8's"

    • Tying it together

    • Let us help!

    • Well done!
  • 5

    Workout 2: The Foot Pulls Back

    • Welcome to Workout Two!

    • Workout 2: The Foot Pulls Back

    • Workout 2: Workout Overview

    • How to use 🎥 Livestream workout recordings

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 1. Double Leg Hop onto Step, soft, quiet landing

    • 2. Lateral Slide Squat - Up&Out, Down&In

    • 3. Knee on Ball Hip Flexion, Two Legs

    • 4. Leg Off Step, Small Circle Hip Extension

    • 5. Walking with Weight Overhead

    • 6. Running Bridge, Sliding Foot Back then Lifting

    • 7. Wall Plyo Push Off

    • 8. Long Arm Squat with Band / Tubing

    • 9. Dead Bug, Alternating Soft Flat Foot Touch

    • You've completed one circuit!

    • Tying it together

    • Well done!

    • Let us help!

    • Visualization Theme for Workout

    • 🎥 Livestream workout recordings: v2 Second Presentation
  • 6

    Workout 2: Quick Version

    • Workout 2: Quick Version
  • 7

    Workout 3: Pulling In for Soft Landing

    • Welcome to Workout Three!

    • Workout 3: Pulling In for Soft Landing

    • 🎥 Livestream workout recordings: v1 First Presentation

    • Workout 3: Workout Overview

    • 1. Drop Landing Off Step, Single Leg

    • 2: Lateral Slide Squat - Up&Out, Down&In

    • 3: Plank Lifting From One Knee, Alternating

    • 4: Leg Off Step, Small Circle Hip Extension

    • 5: Walking with Weight Overhead

    • 6. Running Bridge, Sliding Foot Back then Lifting

    • 7: Wall Plyo Push Off

    • 8: Long Arm Squat with Band / Tubing

    • 9: Dead Bug, Alternating Soft Flat Foot Touch

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 8

    Workout 3: Quick Version

    • Workout 3: Quick Version
  • 9

    Workout 4: Loading the Springs

    • Welcome to Workout Four!

    • Workout 4: Loading the Springs

    • Workout 4: Workout Overview

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 1. Forward Double Jump

    • 2: Lunge Slide Into Squat - Up&Out, Down&In

    • 3: Plank Lifting From One Knee, Alternating

    • 4: Leg Off Step, Small Circle Hip Extension

    • 5: Walking with Weight Overhead

    • 6: Running Bridge: Pull, Rotate, Lift

    • 7: Wall Plyo Push Off

    • 8: Long Arm Squat with Band / Tubing

    • 9: Dead Bug, Alternating Soft Flat Foot Touch

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 10

    Week 4: Quick Version

    • Week 4: Quick Version
  • 11

    Workout 5: Holding Your Line

    • Welcome to Workout Five!

    • Workout 5: Holding Your Line

    • Workout 5: Overview

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 1. Forward Double Jump

    • 2. Squat, Controlling Alignment Using Stick

    • 3: Plank Lifting From One Knee, Alternating

    • 4: Leg Off Step, Small Circle Hip Extension

    • 5: Walking with Weight Overhead

    • 6. Wall Plyo Push Off

    • 7. Bridge, Rotating Pelvis Around Central Axis

    • 8. Single Leg Squat with Lateral Pull

    • 9. Dying Bug, Sliding Feet

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 12

    Week 5: Quick Version

    • Week 5: Quick Version
  • 13

    Workout 6: Landing Softly

    • Welcome to Workout Six!

    • Workout 6: Landing Softly

    • Workout 6: Workout Overview

    • 1. Double Box Jumps

    • 2. Squat, Controlling Alignment Using Stick

    • 3. TRX Push Up Alternating Legs

    • 4. Step Back Lunge to Single Arm Row

    • 5. Lateral Hop and Circle Hip

    • 6. Down Dog Push Up

    • 7. Bridge, Rotating Pelvis Around Central Axis

    • 8. Single Leg Squat with Lateral Pull

    • 9. Supine Flutter-Kicks, Alternating Small Fast, Large Slow

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 14

    Week 6: Quick Version

    • Workout 6: Quick Version
  • 15

    Workout 6B: Landing Softly (home equipment version)

    • Welcome to Workout Six B (home equipment version of workout 6)!

    • Workout 6B: Landing Softly

    • Workout 6B: Workout Overview

    • How to use 🎥 Livestream workout recordings

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 1. Step Jump, Squat Landing

    • 2. Squat, Controlling Alignment Using Stick

    • 3. TRX Push Up Alternating Legs

    • 4. Step Back Lunge to Single Arm Row

    • 5. Lateral Hop and Circle Hip

    • 6. Down Dog Push Up

    • 7. Bridge, Rotating Pelvis Around Central Axis

    • 8. Single Leg Squat with Lateral Pull

    • 9. Supine Flutter-Kicks, Alternating Small Fast, Large Slow

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 16

    Workout 7: A Good Hip Squat Sets Up Everything Else

    • Welcome to Workout Seven!

    • Workout 7: A Good Hip Squat Sets Up Everything Else

    • Workout 7: Workout Overview

    • 1. Step Jump, Squat Landing

    • 2. Squat with Weighted Bar

    • 3. TRX Push Up Alternating Legs

    • 4. Step Back Lunge to Single Arm Row

    • 5. Lateral Hop and Circle Hip

    • 6. Down Dog Push Up

    • 7. Bridge, Rotating Pelvis Around Central Axis

    • 8. Single Leg Squat with Lateral Pull

    • 9. Supine Flutter-Kicks, Alternating Small Fast, Large Slow

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 17

    Week 7: Quick Version

    • Week 7: Quick Version
  • 18

    Workout 7B: A Good Hip Squat Sets Up Everything Else

    • Welcome to Workout Seven B (reduced equipment version!

    • Workout 7B: A Good Hip Squat Sets Up Everything Else

    • Workout 7B: Workout Overview

    • How to use 🎥 Livestream workout recordings

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 1. Step Jump, Squat Landing

    • 2. Squat with Weight Overhead

    • 3. Single Leg Squat with Opposite Arm Overhead Pull

    • 4. Step Back Lunge to Single Arm Row

    • 5. Lateral Hop and Circle Hip

    • 6. Down Dog Push Up

    • 7. Bridge, Rotating Pelvis Around Central Axis

    • 8. Single Leg Squat with Lateral Pull

    • 9. Supine Flutter-Kicks, Alternating Small Fast, Large Slow

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 19

    Workout 8: Catching Your Body

    • Welcome to Workout Eight!

    • Workout 8: Catching Your Body

    • Workout 8 Overview

    • 1. Step Jump, Squat Landing

    • 2. Quick Drop Squat with Bar, Slow Return

    • 3. TRX Push Up Alternating Legs

    • 4. Step Back Lunge to Single Arm Row

    • 5. Forward Hops with Soft Landing and Hip Circles

    • 6. Down Dog Push Up

    • 7. Bridge, Rotating Pelvis Around Central Axis

    • 8. Long Arm Squat with Band / Tubing, Single Leg with Toe Touch

    • 9. Plank with Alternating Leg Lift

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!
  • 20

    Workout 8: Quick Version

    • Week 8: Quick Version
  • 21

    Workout 8B: Catching Your Body

    • Welcome to Workout Eight B!

    • Workout 8B: Catching Your Body

    • Workout 8 Overview

    • How to use 🎥 Livestream workout recordings

    • 🎥 Livestream workout recordings: v1 First Presentation

    • 1. Drop Landing Off Step, Single Leg

    • 2. Quick Drop Squat with Bar, Slow Return

    • 3. Single Leg Squat with Opposite Arm Overhead Pull

    • 4. Step Back Lunge to Single Arm Row

    • 5. Forward Hops with Soft Landing and Hip Circles

    • 6. Crawl, Forward and Back, (4 to 2)

    • 7. Hopping Bridge Alternating Legs

    • 8. Single Leg Squat with Lateral Pull

    • 9. Plank with Alternating Leg Lift

    • You've completed one circuit!

    • Tying it together

    • Let us help!

    • Well done!